Warm Up: 5 Minute AMRAP
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4 Push Ups
Run
4 Lunges
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4 Sit Ups
Run
Strength: 3 X 10
Push Press (Stay Upright in the dip)
Back Squat (Use a barbell and increase weight if form is good)
Skill: Kipping Pull Up Progressions
WOD: AMRAP
Dumbell Hang Squat Cleans
Jump Ropes